Enjoy delicious chicken pomodoro parcels

WHEN I was a young girl, many, many years ago, how I looked forward to Sundays. It was roast day. Chicken was a real treat in those days yet now most families will have chicken once or twice a week. You can bake, grill, BBQ, stirfy, stew, you name it, chicken is very versatile. 

In the past there has been controversy over what they feed and give chickens. Well I have done my research and they say that the chicken we get now is fine to eat on a regular basis. I was told that they don't have hormones in them anymore but I am still not completely convinced. You only have to see how they grow a full grown chicken for eating in only a very short amount of time.   Chicken is a fairly lean white meat so it is a good choice for slimmers or for those wanting a low saturated fat diet. I think it is best to avoid the dark meat on the chicken such as thigh and leg as these parts are higher in fat than the breast. The fatty part of the chicken is the skin, it has heaps of fat, and it's saturated so you shouldn't have much of this in your diet at all. Yes, I am telling you to remove the skin. I know that you may say that the best part of the chicken is that golden crunchy skin but not if you are on a healthy regime. For example a chicken breast with no skin has about 5g of fat but if you leave the skin on it changes to 13g of fat. When cooking the breast make sure you don't overcook it as it can become dry. One BBQ chicken with skin and stuffing is around 80g of fat, but there is a simple solution to this, removing all the skin and stuffing and the fat count drops to around 21g of fat, a huge difference. Chicken is an excellent source of protein, rich in most B vitamins. If you like a sausage it is good to know that pork and beef sausages are higher in fat than chicken. When buying chicken mince make sure it has a pink look to it, if there are lots of white pieces in it the butcher has processed the skin into the mince, which makes it very high in fat.    Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-7 are sold in all good newsagencies or visit for more tips and recipes.     Chicken Pomodoro Parcels


2 x 240g skinless chicken breasts
1 cup English spinach leaves
6 Bega® Super Slim cheese slices
½ cup (100g) 97% fat-free semi sun-dried tomatoes
8 sheets filo pastry
cooking spray
1 teaspoon sesame seeds (optional)

Preheat oven 180°C fan forced.
Flatten each chicken breast until double in size. Spread spinach leaves over each breast evenly. Cut each slice of cheese in half then lay 6 halves along the centre of each chicken breast. Arrange sun-dried tomatoes over top of cheese. Carefully lift widest edge of the chicken breast over filling tightly making sure filling is secure inside the chicken breast roll. Cut each breast in half to give 4 separate rolls.

Lay 1 filo sheet on the bench with the narrow side facing you. Spray with cooking spray then place a second sheet of filo on top. Re-spray top with cooking spray then place 1 chicken roll on the pastry about a quarter of the way down the sheet, then roll the pastry over the top of chicken so it is just covered. Fold the left and right side of the pastry over the chicken breast and spray with cooking spray. Continue rolling to form a parcel. Place on a flat baking tray that has been coated with cooking spray. Repeat for the other 3 chicken breasts. Spray tops of each parcel with cooking spray and sprinkle sesame seeds over top. Bake for 30 minutes.

Replace sun-dried tomatoes with ½ cup dried apricots cut in half.

Suitable to be frozen.
Nutritional Information
FAT TOTAL 8.1g 7.3g
SATURATED 2.8g 2.8g
FIBRE  0.4g 1.5g
PROTEIN  42.1g 39.8g
CARBS  38.5g 30.6g
SUGAR  4.2g 6.8g
SODIUM  556mg 536mg
KILOJOULES  1362 (cals 325) 1464 (cals 350)

Note from Annette
If you want a dish that will impress, then this is the one. I got this idea from a chicken shop and thought I could do it better and healthy too, and it's not hard to make.

Dietitian's Tip
Even though this dish has a medium GI it has the benefit of being low in fat and loaded with nutrients. Eating this with sweet potato will lower the GI and make it an extremely healthy option for people with diabetes and those aiming to control body weight.